Guia: 5km em menos de 30 minutos

04
abr 2014

Você já completou os primeiros 5km? Então, está na hora de baixar o seu tempo. O objetivo é completar essa distância em menos de 30 minutos. E para te ajudar a atingir esse objetivo, o EU ATLETA traz para você uma planilha de treinos, criada pelos professores de educação física Sérgio Macuco e Paulo Miniussi, donos da assessoria esportiva 2M. Ela foi elaborada para pessoas que não são mais iniciantes e pretendem melhorar o desempenho nos treinos e provas.

Além do plano de treino, você encontra dicas de nutrição, saúde e equipamentos e relatos de quem corre, para te dar aquele estímulo a mais. No entanto, antes de seguir um treino, não se esqueça que é importante consultar um médico e fazer uma avaliação física mais detalhada. Além disso, descubra qual é o seu tipo de pisada e use um tênis adequado para você se sair bem.

O EU ATLETA traz para você uma dica de exercício para te ajudar a entrar em forma e assim melhorar o desempenho nos treinamentos e corridas. Assista ao vídeo ao lado e aprenda a executar a elevação do quadril, atividade que é excelente para os músculos das coxas e glúteos.

NUTRIÇÃO
Procurar orientação para o planejamento alimentar quando se inicia a prática esportiva é de suma importância. De acordo com a nutricionista Cristiane Perroni (especialista do EU ATLETA), o programa deve ser individual, respeitando os limites e, assim, evitando hipoglicemia ou uso de suplementos sem indicação.

– O programa alimentar deve ser planejado de acordo com peso, idade, altura, hábitos alimentares, exames laboratoriais e prática esportiva. Antes da atividade, é bom comer uma fruta, barra de cereal ou um bolinho integral de 20 a 25g de carboidratos e duas castanhas do Pará (mantém a glicemia constante) – informa Cristiane.

Abaixo segue um planejamento alimentar elaborado por Cristiane Perroni. Mas lembre-se, é importante consultar um nutricionista para ter um programa que atenda às suas necessidades.

DICA DE SAÚDE
Os benefícios da corrida são inúmeros, mas como toda atividade física, se não for praticada de forma correta, pode gerar problemas no corpo. As causas para lesões são uma combinação de fatores, mas o principal motivo, segundo ele, é o aumento da carga de exercício de forma abrupta. Seja no caso dos famosos corredores de fim de semana, que num sábado resolvem correr sem estarem treinados, ou, mesmo, em corredores regulares, que decidem aumentar consideravelmente sua carga de treino. Por isso, ao sinal de qualquer problema, consulte um médico.

– O início gradual da corrida, isto é, começar a correr devagar e acelerar progressivamente e o alongamento ao fim da prática são essenciais para evitar as lesões. Pode parecer clichê, mas o importante é ir devagar e sempre – adverte
o ortopedista Marco Bernardo, chefe do Grupo de Cirurgia do Quadril do Instituto Nacional de Traumatologia e Ortopedia (Into).

DICA DE EQUIPAMENTO
As meias de compressão foram criadas para ajudar a reduzir a sensação de cansaço e peso nas pernas após provas e treinos longos, diminuindo o risco de lesões. As meias têm a função de barreira elástica para os músculos da panturrilha, comprimindo a musculatura e melhorando o retorno venoso, que aumenta o fluxo sanguíneo na região. Por conta disso, há uma maior oxigenação e remoção de lactato, responsável pela regeneração mais rápida da área afetada. As meias de compressão podem ser encontradas em lojas de produtos esportivos, com preços que variam de R$39 a R$190.

* Toda atividade física deve ser realizada após avaliação médica e com a devida orientação de profissional formado em Educação Física.

Fonte: Eu Atleta

1.194 ideias sobre “Guia: 5km em menos de 30 minutos

  1. What’s Taking place i’m new to this, I stumbled upon this I’ve found It positively useful and it has helped me out loads.
    I’m hoping to contribute & aid different customers like its aided me.
    Great job.

  2. Undeniably imagine that which you said. Your favorite justification seemed
    to be at the web the simplest factor to take note of. I say to you, I
    definitely get annoyed whilst people consider worries that they plainly don’t
    realize about. You controlled to hit the nail upon the highest as neatly as outlined out the entire thing without
    having side effect , folks can take a signal. Will probably be back to get more.
    Thanks

  3. Its like you read my thoughts! You seem to know so much approximately this, such as you wrote the ebook in it or something.
    I feel that you just can do with some % to drive the message home
    a little bit, but instead of that, that is fantastic blog.
    A fantastic read. I’ll certainly be back.

  4. Choice of flats in Paris quick term house leases.
    To begin with proprietor need’s to make sure he’ll get compensation if tenant damages rented property.
    Tenants ought to fastidiously learn the lease to see if the lease requires the tenant to
    offer written discover earlier than transferring out
    at the finish of the lease term. Tenancy for years,
    or tenancy for term, establishes an possession for the
    tenant that may final for a hard and fast time period.
    Month-to-month leases are generally used as a technique to prolong a lease.
    Homeowners Affiliation (HOA) fees are monthly or annual
    prices that cover the prices of maintaining and enhancing shared areas.
    For landlords, month-to-month leases aren’t as ideal,
    since they don’t seem to be guaranteed a whole
    yr’s worth of lease.

    You may collect information about other tenants’ experiences in the apartment constructing by researching it at Apartment Ratings
    See beneath for a detailed listing of inquiries to ask a potential landlord.

    Additional, renters who break a fixed time period lease early could
    also be held liable, to varying degrees, for the amount of time and rent left on their contract.
    Then again, if there’s a good chance that you may have
    to maneuver in less than a year, a month-to-month settlement may be
    effectively worth the threat. In this state of affairs, the
    landlord should give the tenant a written translation of the proposed lease or rental
    settlement in the language used in the negotiation before
    the tenant signs it. sixty three This rule applies whether the negotiations are
    oral or in writing.

    These trip condos for lease provide all the comforts of
    house during your keep within the beautiful 4-season leisure community of Eastman, NH.
    Benefit from the lake, championship golf course, cross-country snowboarding and way more in Eastman. You have to test
    for special monthly rental prices straight on our partners’ sites.
    Whether or not you lease for a month or for a decade in California, state legislation regulates the rental settlement.
    Tenants are still required to give correct discover earlier than transferring
    out. Signing a lease on an condo or a house is an enormous commitment: It means you are
    legally dedicated to paying a set amount of rent for a specified
    period of time.

    Tenant is accountable for paying to Proprietor a refundable safety deposit of $Deposit.Quantity
    prior to establishing residence at the Property. She is also concerned
    in marketing and social media efforts centered on speaking
    the importance of tenant screening to impartial landlords.
    It’s anticipated for the landlord or tenant to break the lease at some point.
    When the recipient has been notified of the termination the tenant can begin planning to move-out and the landlord
    can begin marketing the property to new tenants.
    Month-to-month leases are usually self-renewing.
    In some jurisdictions 30 days is required it doesn’t matter what intervals you
    might rent (say weekly), different jurisdictions in case you pay rent weekly then a week’s notice is all that is vital.

    To determine whether a 30-day or 60-day discover is required, the landlord or property supervisor needs to match the hire amount sought
    with the lowest rent amount paid by the tenant
    over the last 12 months. Local regulation can also have an effect on the phrases of a month-to-month lease.
    28 Day Minimal Rental: Colorscape is a spacious one bed room condo in a 4
    condominium complicated in the Casa Marina District of
    Key West, close to the Atlantic Ocean, however nonetheless just a
    few blocks from Duval Street. Please learn each section of this month-to-month rental settlement totally earlier than signing.

    Over time, Mountainlands has been an advocate for reasonably priced leases, and we have quite a lot of properties reserved for low-revenue residents.
    The written rental agreement specifies all the phrases of the settlement between you and the owner –
    for instance, it states the hire, the length of time between hire payments,
    and the landlord’s and your obligations. By not being locked into a protracted-time period lease, landlords have extra options when it comes to what they can do with
    the property and for altering the terms of the rental, normally by
    offering correct discover. Also, there isn’t any return or contract renewal for the g-term automobile rental period.

    It additionally makes it a lot simpler for the owner to increase
    rents when the market dictates quite than await a long-time
    period lease to run out before applying the rise.
    Month-to-month tenancy is created when the renter is granted
    ownership of the property with no particular expiration date and pays the owner on a monthly basis.
    Some renters desire shorter-time period leases for the sheer flexibility they provide to act on numerous kinds of opportunities, whether that be moving for work, household, travel, or
    a greater residence down the street. Instance: Rob, the renter,
    broke a 1-year Fastened-Time period Lease he made with Larry, the owner, after solely 6 months.

    In jurisdictions with lease control ordinances, tenants
    have more protection from eviction. The minimal
    discover period depends on the State legal guidelines where the property is situated but is usually thirty (30)
    days. Do you may have a property that may lend itself effectively to a
    month-to-month rental settlement? In some circumstances, landlords and tenants will go for the lease to proceed on a month-to-month foundation instead of
    signing a hard and fast-time period lease renewal.
    Paristay is a real property firm that helps English talking people
    to seek out the finest central Paris residences leases.
    It is recommended to make the late fee 1% of the monthly quantity day-after-day lease is late.

    The owner and tenant should agree who might be chargeable for such
    repair and upkeep, and should indicate the identical within the Month
    to Month Residential Rental Agreement. A set time period lease
    usually terminates mechanically on the finish of the lease, except the settlement specifies in any other
    case. Defend your self and your tenants, make clear
    rental terms and conditions, and maintain key lease information available.
    Pets are negotiable depending on property or proprietor approval; a one-time non-refundable
    pet fee is required for pet pleasant properties ranging in fees.
    In this scenario, Rob would doubtless only be chargeable for three-months of rent to Larry.

    Phrases of the agreement are contained in a lease , which has parts of
    contract and property regulation intertwined. It’s not advisable to
    rent with no written rental settlement. A landlord has the appropriate to
    end a rental agreement with a tenant on a month-to-month lease, but they have to give the tenant proper, written notice.
    To get probably the most value and delight from a Florida trip, many people e-book month-to-month Florida vacation leases
    to stay in. Verbal rental agreements are legal in Washington State and are thought-about
    to be month-to-month tenancies. Tenancy was important to the feudal hierarchy
    ; a lord would own land and his tenants turned his
    vassals Leasehold estates can still be Crown land at
    the moment.

    This allows the owner to determine if the applying tenant
    will be a good addition to the property and be hassle-free by viewing their credentials and checking their references.
    My landlord wants me to pay the total month’s hire however will
    reimburse me for the time I am not in the unit after I transfer
    out. Moreover attending to spend extra time basking
    within the sun, exploring a brand new city, or mastering the
    hardest ski slopes, staying in a vacation rental
    for at the very least one month can prevent
    huge bucks in the long run. My mother cannot hold paying the lease
    every month for her and really wants to get out from
    underneath this whole factor.

    Some landlords choose to edit their Holding Over clause so
    it states lease will mechanically enhance in the case that the lease
    continues on a month-to-month foundation. In legal terms, this is named the landlord’s failure to
    ship possession. Additionally, in cases of a tenant gone
    bad, it is much simpler to take away somebody with a month-to-month lease
    from a unit than somebody who has an extended-term lease.

    The instability of renting month-to-month means lease revenue is
    much less secure, too. You’ll inevitably contact the property owner
    both by phone or inquiry kind before booking your vacation rental.
    At Avis, long term rental means greater savings.

    But if they discovered an house renting for a real $2,677 a month
    with no concession, they’d spend $32,124 during the
    identical time-frame — simply $224 extra for the year.
    At the end of their lease they want do nothing however continue cost of hire on the earlier stage and uphold all different related covenants equivalent to to maintain the constructing in good repair.

    The tenant can do a number of of: farm the leasehold, reside on it, or observe a commerce on it.
    Typically, leasehold estates are held by tenants for
    a selected time frame, akin to 99 years.
    Growing Rent – Landlords must give a minimum of thirty (30) days before the following fee due date to extend rent on the tenant.

    Flick through listings on web sites like , and for month-to-month leases.
    Eviction is the process a landlord uses to get a tenant out of a
    rental unit. If so, the Landlord has the choice to add a month-to-month price amount which is widespread in city areas.
    If landlord claims to lease tenant an area of 1000 sq.
    metres however 400 square metres of the realm belongs to another
    individual, tenant solely has to pay 60% of the rent.
    In case you have hassle eager about the place you may be subsequent week, not to mention 12 total months from now, the thought of
    a month-to-month lease could seem far more interesting.

    Folks typically use the term lease” to describe a written rental agreement that’s for
    a set period (i.e. 1 12 months or 6-months), with set
    start and finish date, and has a set rental rate.

    Welcome to Sweet Serenity, a newly constructed month-to-month rental located in the brand new Southernmost Cabana City Dwelling Complicated.
    They’ll rent by way of AirBnB for the six months in advance and AirBnB will block those months.

    For renters, there are a few drawbacks associated with brief-term apartment leases—and most of those drawbacks will hit you where
    it hurts: your checking account. Discovering new tenants with only 30 days’ notice can be hectic.

    They’re popular for tenants as a result of these fastened-time
    period lease agreements present security by locking in the lease amount for the time period of
    the lease in addition to ensuring they cannot be evicted as long as they pay their lease on time.
    (Seattle tenants have Just Cause Eviction Safety that requires landlords to offer more notice in some circumstances and restricts terminations of tenancy to 18 Simply Cause” causes.) Month-to-month tenancies might be verbal or written. Get pleasure from a month or more of travel
    in a Sixt rental automotive to discover what’s on and off the crushed path and have the chance for an unforgettable
    experience. http://myy.at/index.php?topic=767603.0

  5. Great blog! Do you have any suggestions for aspiring writers?
    I’m planning to start my own site soon but I’m a little lost
    on everything. Would you recommend starting with a free platform like WordPress or go for
    a paid option? There are so many choices out there that I’m totally confused ..
    Any recommendations? Thanks!

  6. Heya i’m for the first time here. I came across this board and I find It really useful & it helped me out a lot.
    I hope to give something back and aid others like you helped me.

  7. Write more, thats all I have to say. Literally,
    it seems as though you relied on the video to make your point.
    You definitely know what youre talking about, why throw away
    your intelligence on just posting videos to your weblog
    when you could be giving us something enlightening to read?

  8. Hello! This is my first visit to your blog! We are a collection of volunteers and starting a new initiative in a community in the
    same niche. Your blog provided us beneficial information to
    work on. You have done a outstanding job!

  9. A 2011 aside, in which Pfizer em “Viagra” from 22 delayed Internet formats and relocated the effects,
    found 77 percent were protocol. Clearwater florida viagra generic cash back refinance.

    On is sexual — much headaches of sufferers can inject in men of
    new that almost boys can’t.

  10. Do you have a spam problem on this website;
    I also am a blogger, and I was curious about your situation; we have developed some nice procedures and we are looking to swap strategies with other folks, why not shoot me an email if interested.

  11. So if you’re expecting plenty of help, remember that it isn’t really forthcoming.

    Understand the niche – While writing the essay, one thing you need
    to do is usually to define this issue. Run-on sentences occur as a result of deficiency of
    punctuation and happen whenever you become
    lost inside your essay.

  12. This design is spectacular! You definitely know how to keep
    a reader amused. Between your wit and your videos, I
    was almost moved to start my own blog (well, almost…HaHa!) Fantastic job.

    I really loved what you had to say, and more than that, how
    you presented it. Too cool!

  13. Heya i am for the first time here. I came across this board and I find It really useful & it helped me out a
    lot. I hope to give something back and help others like you helped
    me.

  14. I like the helpful information you provide in your
    articles. I’ll bookmark your weblog and check again here regularly.
    I am quite certain I will learn a lot of new stuff right here!
    Best of luck for the next!

  15. (iii) You account for the work, so keep a professional attitude when confronted with your customers.
    This will give you sufficient time and exercise to brainstorm and ensure what
    you really are writing about is relevant and what you would like
    to turn in. However, you may also be wondering to find good essay writing examples.

  16. Hello would you mind letting me know which web host you’re using?
    I’ve loaded your blog in 3 different web browsers
    and I must say this blog loads a lot faster then most.
    Can you suggest a good hosting provider at a reasonable price?

    Thanks a lot, I appreciate it!

  17. Hi there! This is my first visit to your blog!
    We are a collection of volunteers and starting a new initiative in a community in the same niche.

    Your blog provided us valuable information to work on. You have done a
    wonderful job!

  18. Simply wish to say your article is as astonishing. The clarity
    in your post is just cool and i could assume you’re an expert on this
    subject. Well with your permission let me to grab your feed to keep
    updated with forthcoming post. Thanks a million and please carry on the rewarding work.

  19. Fantastic blog! Do you have any tips for aspiring writers?
    I’m planning to start my own website soon but I’m a little lost on everything.
    Would you propose starting with a free platform like
    Wordpress or go for a paid option? There are so many
    options out there that I’m totally confused ..

    Any recommendations? Thank you!

  20. The Juno B1 Cabin Suitcase glides on four precision-made Hinomoto wheels (a company which,
    according to obsessive fliers, is a standard-bearer of quality caster-making).
    The thing is extraordinarily light at 5.3 pounds (the Rimowa analogue tips
    the scales at 7.1), but feels shockingly sturdy; its speckled polypropylene shell is built to combat and conceal obvious
    (but inevitable) scratches. The suitcase also has a handy built-in lock, and indestructible hard casing.

    But what I really love about it is how much I can fit. Despite its tiny dimensions,
    which always fit into an overhead, I’ve been able to
    cram in a week’s worth of clothes for a winter trip
    in Asia (thanks to clever folding), or enough for ten summery days in L.A.
    It’s really the clown car of carry-on luggage.

  21. Undeniably imagine that that you said. Your
    favourite reason appeared to be on the web the easiest thing to have in mind of.
    I say to you, I certainly get annoyed at the
    same time as other people think about worries that they plainly don’t know about.
    You controlled to hit the nail upon the highest and also defined out the whole thing without having
    side-effects , people could take a signal. Will probably
    be back to get more. Thanks

  22. Magnificent goods from you, man. I have understand your stuff previous to and you’re just extremely magnificent.
    I really like what you’ve acquired here, really
    like what you’re stating and the way in which you say it. You make it enjoyable and you still care for to keep it sensible.
    I can’t wait to read much more from you. This is actually a wonderful site.

Deixe uma resposta

O seu endereço de e-mail não será publicado. Campos obrigatórios são marcados com *